LiftCalc
One rep max, Wilks score, plate loading, training volume, and progressive overload planning. Numbers that make you stronger.
One Rep Max (1RM) Calculator
Estimate your 1RM from a submaximal lift. Brzycki, Epley, and Lombardi formulas.
Wilks Score Calculator
Calculate Wilks score to compare strength across body weights and genders.
Plate Loading Calculator
Find which plates to load on each side of the bar for any target weight.
Training Volume Calculator
Calculate total training volume (sets × reps × weight) for a session or week.
Progressive Overload Planner
Plan weight progressions over a training block with target weekly increases.
About LiftCalc
LiftCalc provides free strength training calculators for powerlifters, bodybuilders, and recreational lifters. Estimate your one rep max, compare strength with Wilks, load plates efficiently, and plan progressive overload.
All tools run in your browser. Share your numbers via URL — send your 1RM to your training partner or save your plate setup.
One-rep max (1RM) estimation: the Epley formula: 1RM = weight × (1 + reps / 30). Lifting 225 lbs for 5 reps: 1RM ≈ 225 × (1 + 5/30) = 225 × 1.167 = 262.5 lbs. The Brzycki formula: 1RM = weight / (1.0278 − 0.0278 × reps). Both are most accurate for 1–10 reps; accuracy decreases for sets above 15 reps. Never train to a true 1RM without spotters and significant experience.
Training load by percentage of 1RM: strength training (1–5 reps) typically uses 85–100% of 1RM; hypertrophy (6–12 reps) uses 65–85%; muscular endurance (12+ reps) uses below 65%. The rep ranges and loads are guidelines — individual response to training loads varies significantly based on training history, recovery, and individual muscle fiber composition.
Wilks score — cross-bodyweight strength comparison: the Wilks coefficient adjusts powerlifting total for body weight, allowing comparison between lifters of different sizes. Wilks = Total (kg) × coefficient, where coefficient = 500 / (a + bx + cx² + dx³ + ex⁴ + fx⁵), with constants a–f derived from the Wilks formula polynomial and x = body weight in kg. A Wilks score above 400 is competitive at the national level; 500+ is elite.
Progressive overload: the principle underlying all strength training. Systematically increasing training demand over time — more weight, more reps, more sets, or less rest — drives adaptation. A simple linear progression adds 5 lbs to compound lifts (squat, deadlift, bench, press) each successful training session. When linear progress stalls, intermediate programs add complexity: wave loading, periodization, and deload weeks manage accumulated fatigue and allow supercompensation.